We were hopeful (daresay thrilled)... Don’t waste another minute. Steel-cut, quick-cook and rolled oats are fairly comparable per half-cup serving in protein, carbs, fiber, fat, calcium, iron, and nearly equal in sugar. Oatmeal is widely considered a healthy food. They're quicker and easier to prepare than steel cut (also known as Irish) oats. I think some of you will be surprised by the answer. One major difference between the two is actually in the texture and taste: steel-cut oats tend to have a chewier texture and … Rolled and steel oats don't differ much in their nutritional content, but if you're trying to eat healthy, steel cut oats are your best bet. This can lead to better heart health, better stabilized blood sugar, and better digestive health. Steel-cut oats have just slightly fewer calories than rolled. Metric per metric, rolled oats and steel cut oats are almost the same when it comes to nutritional value. What’s Healthier: Steel-Cut Oats or Rolled Oats? Because steel cut oats retain more of the whole grain and have a smaller surface area, they don’t readily absorb water. Steel cut oats are spared processing steps that rolled oats go through, giving them a lower glycemic indexand making it more difficult for digestive enzymes to break down the starch found in them. (Old fashioned oats are rolled a tad thinner than whole oats.) Rolled oats are more processed than steel cut oats. Home » Eat Empowered » Healthy Eating Tips » Are Steel Cut Oats Healthier Than Rolled Oats? Steel-cut oats are basically whole oat groats cut up into smaller pieces by a steel blade, somewhat resembling chopped-up rice. The cooking time for steel-cut oats is 20 to 40 minutes, compared to 10 minutes for rolled oats and 45 to 60 minutes for oat groats. Often referred to as Irish oats, these are the least processed oat cereal. Whether it’s due... You wouldn’t have polished off that pint of Ben & Jerry’s had you had more willpower, right? When processing these oats, the kernels are steamed first, and then rolled to flatten them. Several of you have written with questions about oats and oatmeal—in particular, whether steel-cut (or Irish) oats are healthier or more nutritious than regular oats. and nervous system), as well as a go-to source for soluble fiber known as beta-glucan, which helps to lower bad LDL cholesterol in the body. They absorb more water and cook faster than steel-cut oats — usually in about 5 minutes — and are the oat of choice for granola bars, cookies, and muffins. They’re used to make premium porridges & oatcakes. Steel cut oats: Also a THI favoured oat! Also Know, are Steel cut oats better than regular oatmeal? On the other hand, less processed oats such as steel-cut oats and oat groats pack more flavor and texture, but they take much longer to cook. The difference in different varieties of oats is in the dietry fiber they contain and density. On the other (less processed) hand lies steel cut oats. Let’s start with the basics. They look like chopped-up rice, take the longest to cook, and deceive a slightly chewy consistency. That is usually the only processing they get, which leaves them high in soluble fiber. They both act as a great source of manganese (which is important for supporting bone health), biotin (part of the B vitamin complex crucial for the health of your skin and nervous system), as well as a go-to source for soluble fiber known as beta-glucan, which helps to lower bad LDL cholesterol in the body. What makes steel cut oats quick cooking? Steel-cut oats may have a lower glycemic index than rolled or quick oats, meaning the body digests and absorbs them more slowly, leading to a slower rise in blood sugar . It takes longer for our bodies to digest steel cut oats because they're thicker than rolled oats, making it harder for digestive enzymes in the body to reach the starch in steel cut oats. This processing leaves the oats as thin flakes. Join Keri Glassman and start living your Nutritious Life™ today! They still include both the germ (where the healthy, unsaturated fat lives) and the endosperm (where all of that gut happy fiber and protein lies). The amount of calories is less in steel-cut oatmeal. Thus, they take much longer to cook than other types of oats. Subscriber The amount of liquid you use to cook them are also different. Have you ever wondered how Jennifer Aniston and Gisele Bündchen got their toned bods (well, other than discipline!)? Both rolled oats and steel cut oats come from the same whole cereal grain. These oats are processed by chopping the whole grain up (or groat) into smaller pieces, not rolled. Prevention. Steel cuts oats have a lower glycemic index than rolled oats. No more processing is done (via SF Gate). Steel Cut Oats are nuttier and chewier than rolled or instant oats and are known to provide the best overall flavour profile. Get it now on Libro.fm using the button below. A leading-edge research firm focused on digital transformation. Looking for smart ways to get more from life? They take longer to cook than quick oats but are quicker than steel-cut oats. Subscribe to our daily newsletter to get more of it. All type of oats – rolled, quick and steel cut oats have well-balanced nutritional value in them. Like what you see here? This field is for validation purposes and should be left unchanged. The sugar levels are less when compared to rolled oats making them perfect for eating. Foods that rank higher on the glycemic index are more likely to trigger more hunger in the eater. Steel-cut oats: Old-fashioned (rolled) oats: Expert oats: Description: Also called Irish or Scotch oats, these are cut, not resonated. So next time you’re deciding between the two, it might be your best bet to consider what you want to use them for. (Though slightly more processed than oat groats). Here the toasted oat groats are simply chopped into chunks about the size of sesame seeds. Steel cut oats tend to have slightly fewer calories by unit volume and may have more fiber (Oaklander, n.d.). Rolled oats, also known as old-fashioned oats, are processed by steaming and rolling the oat groats. Steel cut might be the better option. They take longer to cook than rolled oats, but are very good when made. Both steel-cut and rolled oats are relatively slow to raise blood sugar and therefore classified as low in glycemic index (GI), an estimate of how a carbohydrate food affects blood sugar. However, packaged instant varieties can contain a lot of added sugar, so it's a good idea to choose plain, unsweetened oat varieties whenever possible. Account active Both are whole grains, which are good for your heart and overall health. Because these oats aren’t processed by steaming or rolling, they take longer to cook than rolled oats, thus having a chewier, nuttier, and more toothsome texture. Trying out a new homemade granola recipe? What’s the Difference Between Steel Cut and Regular Oats? Steel cut oats are spared processing steps that rolled oats go through, giving them a lower glycemic indexand making it more difficult for digestive enzymes to break down the starch found in them. Old Fashioned: Also called rolled oats, old fashioned oats are flat and flakey. There is no truth to the commonly held belief that steel cut Irish oats are more nutritious … So while they differ in size, shape, mouth feel, and rate at which they digest, when comparing steel cut oats vs. rolled oats, their nutritional value ends up being the same. Steel cut oats will leave you feeling fuller longer, and chances are you won't crave more food after eating them, making them the healthier choice in the long run. By Mandy Oaklander. Normally oats contain 7% fat, 11% fiber, 17% protein and 66% carbohydrate. They’re also both high in B and E vitamins. The same groats used to make rolled oats are instead chopped into two or three pieces rather than flattened, resulting in steel cut oats’ small, pin-like appearance. Steel-cut oats are thick, so they take a long time to cook — up to 30 minutes. Though processed, rolled oats are still a whole grain. Steel-cut oats: Old-fashioned (rolled) oats: Quick oats: Description: Also called Irish or Scotch oats, these are cut, not rolled. You’ll read steel cut are filled with fiber, metabolism-boosting folate, and muscle-friendly phosphorous, but does that ring true for rolled and instant? Cook up your half cup of steel cut oats for breakfast, and you’ve got a fiber packed, slowly digesting meal that will keep you full and energized until lunch (better than quicker digesting rolled oats do). Last year around this time, we were all wondering how the new decade would look. Most people turn to instant or rolled oats when making oatmeal. Rolled oats’ creamy soft texture after being cooked makes them equally as suitable for oatmeal as they are for baking. Keri Says: Steel cut oats get a lot of praise, but don’t go throwing out those rolled oats so fast. While steel-cut oats and rolled oats are generally viewed as some of the most nutritious oats, instant oatmeal is more divisive. Here’s what you need to know about steel cut oats vs. rolled oats. In addition to be heated for a warm breakfast bowl, rolled oats are commonly used in granola bars, cookies, muffins, and other baked goods. Traditional oatmeal is referred to as rolled oats, because the whole-grain oats are softened by steam and flattened on rollers to form flakes. But, then... For those headed to–or back to–college, it can be a nerve-racking time of change. Therefore, steel cut oats don't cause as much of an increase in blood sugar after they're eaten. However, steel cut oats beat out rolled oats in two areas, fiber content and density, which make steel cut oats the best bang for your nutritional buck. Because of their thickness and chewier texture, they take a bit longer to cook, and they’re not as ideal when it comes to putting them into your flourless oatmeal cookie recipe. This can lead to better heart health, better stabilized blood sugar, and better digestive health. Steel-cut oats are groats that have been sliced up into small pieces instead of being rolled. Rolled oats cook faster than steel-cut oats, absorb more liquid, and hold their shape relatively well during cooking. In medical terms, this means they rank lower on the glycemic index — steel cut oats sit at 42 on the index, rolled oats sit at 66. Q: Are steel-cut oats healthier than rolled oats? A: In terms of nutrition, steel-cut and rolled oats are pretty much the same. Other than that, they are nutritionally identical. Glycemic index. Steel-cut oats are simply whole oats that have been cut. More specifically, the oats are steamed multiple times, rolled, and then toasted. Drink Up, Eat Empowered, Nurture Yourself. Steel cut oats take little longer time to cook than rolled or quick oats as they have thick texture. Nov 8, 2012 Oatmeal, porridge, gruel. While instant oats are the saving grace of a hectic, time-crunched morning, they’re also more processed. However, they are equivalent to rolled oats in protein, carbohydrate, and fat content. It’s true: Not all oats are created equal. Waving goodbye to last year's unhealthy eating pat, In the mood for some Monday matcha? Steel-cut oats Old-fashioned (rolled) oats Quick oats; Description: Also called Irish or Scotch oats, these are cut, not rolled. You’ll find that there are very few major differences between steel-cut oats and rolled. Compare these to the completely different “extra thick” rolled oats, and you’ve got an extremely versatile whole grain with  a multitude of uses. Nutritionally, steel cut oats and rolled oats are the same. It takes longer for our bodies to digest steel cut oats, Here's the difference between ice cream and gelato. But there are many different kinds of oats, and not all oats are made equal. They won't spike your blood sugar as much as rolled oats. Originally Answered: Are steel cut oats better for you than rolled oats? I prefer steel-cut oats because they digest more slowly than rolled ones. Do not substitute rolled oats in a recipe that calls for steel cut oats, and vice versa. Steel Cut Oats. Because steel cut oats are in more of a ‘whole form’, they tend to be a bit lower on the glycemic index (meaning how much they cause a spike in blood sugar), because it takes your body longer to digest and get to the actual starch. Steel cut oats have a lower glycemic index than rolled oats It takes longer for our bodies to digest steel cut oats because they're thicker than rolled oats, making it harder for digestive enzymes in the body to reach the starch in steel cut oats. Don’t worry though, rolled oats are still a good option too. Precooked ‘instant’ oats are the thinnest and most processed, as they are the traditional “Old Fashioned” oats cut into even smaller pieces to allow for quick and easy cook time. Jan 2, 2017 anakopa Getty Images. The real difference is in how, and how much they are processed. thebittenword.com / FlickrTake the extra time to make steel cut oats; it's worth it.Oatmeal is widely considered a healthy food.But there are many different Ultimately, your choice to enjoy steel cut oats over rolled oats should be based strictly on personal preference! Steel cut oats have a lower glycemic index than rolled oats. Although steel-cut oats have a lower glycemic index and slightly higher fiber content, rolled and quick oats have similar nutrition profiles. They also come in a spectrum of options. Everything from breakfast cereal to granola bars, muffins to smoothies to cookies, rolled oats are definitely on trend for recipe substitutions and weeknight overnight oatmeal prep. Quick cooking oats are often much more convenient, and they are just a bit lower on the glycemic index, but again are … Who w, What are you letting go of this week? Steel cut oats are the texture of a grain like rice or barley, so they require much more cooking than rolled oats. We'll send you exclusive content, and we'll never sell or share your information. This, in turn, slows the conversion of the starches to sugar in the body, and your belly stays happily satisfied. Weakling. True to their name, in processing, rolled oats are first steamed to prevent them from cracking or breaking before they’re rolled through mills to be flattened. Are Steel Cut Oats Healthier Than Rolled Oats? Part of the reason rolled oats take less time to prepare is because they go through a lengthier processing procedure. What’s the Difference: in nutritional value? The answer will surprise you. Go for the rolled oats. Steel cut oats, also known as Irish oats, are oat groats that are cut into two or three pieces with large steel blades. What's Healthier: Steel Cut Oats or Rolled Oats. It's easy to become overwhelmed by all the oatmeal choices out there, especially not knowing whether steel cut or rolled oats are healthier and make a better bowl. Craving a hearty breakfast for the cold winter months? This also means that it takes longer for our bodies to convert steel cut oats into sugar. Live Consciously, Nurture Yourself, Sweat Often. Tell us belo, This error message is only visible to WordPress admins, The Class Founder Taryn Toomey’s Top Trick to Staying Focused, These Health Benefits of Spinach Will Make You Want to Eat it at Every Meal, Easy-to-Digest Foods to Add to Your Diet (That Also Happen to Taste Amazing), Why We Should Stop Using The Words Moderation, Willpower and Guilt. This also means that it takes longer for our bodies to convert steel cut oats into sugar. The biggest difference is the taste and texture, as well as cooking times. This, in turn, … These two types of oats can almost be considered two different foods when it comes to substitutions. Steel-cut oats are made when the oat groat has been cut into piecesand are often referred to as Irish Oats. Picture those little oats plopped on top of a muffin. Known in their whole form as “groats,” both have been separated from their hard outer “hull” to become oats. Steel cut are less processed so they have more fiber and a lower Glycemic Index. The amount of milk or water added to oats is quite less. These oats contain a high amount of fiber, which is good for health. They are much higher in soluble fiber than instant oats, which have been cut and steamed, and often have additives like sugars and dried fruits added to them. As a result, steel cut oats have a longer cooking time of 20 to 30 minutes. Steel cut oats, on the other hand, are just thickly chopped oat kernels. Nutritional Value: 1/2 cup rolled oats = 190 calories, 5 grams fiber, 7 grams protein . © 2012-2021 Keri Glassman, LLC - All Rights Reserved — View Terms, Privacy Policy and Your California Privacy Rights. Often eclipsed by its trendier produce aisle neighbors... We’ve been there, felt that: A grumbling, upset stomach that’s practically uttering “oh no…” after you eat. since, “No Rules Rules: Netflix and the Culture of Reinvention”. Her name... Popeye was onto something when he ate this superfood by the can. 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